MMA Workout the ‘Complex’ Way « flu and health, be healthy
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It appears as if I have seen a lot about complex coaching. And usually, when complicated training is brought up, Randy Couture’s circuit is also discussed.
In case you don’t know, “complex” training ( which can also be called “circuit training” ) is a technique of exercise in which you move from one exercise to the subsequent without rest. It can be done on machines, or with different implements, but the more preferred strategies involve just one weight a single barbell, a pair of dumbbells or kettlebells, a sandbag, and so on.
As far as Randy’s complex, it goes like this ( medium-high reps ) :
Now Randy isn’t the sole out there who uses complexes, has had success with them, or has designed very good complex-based workouts. Martin Rooney has trained a handful of men up at Renzo Gracie’s gymnasium, strength coach Itsvan Javorek has been using complexes for a while “Renegade Training” Coach John Davies made great use with permutations of a complex he calls the “Bear,” and I have even used them in my training programs.
Complexes are superb for a range of reasons. First, they’re an exercise that you get the maximum “bang for your buck.” Using one simple methodology, you can train cardiovascular conditioning, muscled endurance and conditioning, strength and strength-endurance ( depending on how heavy you train ), as well as the unsubstantial factor of mental toughness. Besides they’re quick! A good complex workout can kick your tail and have you in & out of the gymnasium within 20-25 minutes.
There are multiple techniques you can implement complexes into your total SC program. What I really like to do ( and did in Program one of “Working Class Fitness The Programs” ) is to do some basic full-body strength work first only 2-4 compound exercises. Either then ( or at a later part in the day ), come back and do your complexes. The compound exercises will help you build your power and strength, while the complexes can be used to target muscular endurance and conditioning, as well as overall GPP ( General Physical preparedness ).
To explain Program one, I rotate a basic set / rep scheme over three exercises a higher body push, and higher body pull, and a squat / deadlift variant. I then utilized the following complicated :
Another way to implement complexes would be to setup two different workouts one with higher reps and lower ( comparatively speaking ) weight to target the previously mentioned muscly endurance and conditioning. Then setup another workout, only this time, employ heavier weight and lower reps. If feasible, even have multiple weights ( i.e. Barbells, pairs of dumbbells, and so on. ) at your disposal, so that you can tax each exercise as much as humanly possible. Alternate days of complex coaching, 3x / week, doing each 3x over 2 weeks. On the first week, you’d do your endurance complicated on Mon, strength complicated on married, endurance complicated on Fri. Then, on the second week, strength complicated on Mon, endurance complex on wed, and strength complex again on Fri.
Another choice when designing your complexes would be to go for an amalgam of strength and endurance. Utilize a heavy weight, and choose exercises that let you use heavier weights. For those exercises that you’re stronger on, just do a couple more reps. Then, with some movements that you are very strong on, do a highly explosive / tough bodyweight exercise.
For example, here’s a dumbbell ( DB ) complicated I used years back with plenty of good results :
-Chins ( weighted if need be ) x 6-8
-DB Bent Raise / Rows x six
-DB Snatch x eight ( each side )
-DB Swing x 12-15 ( each side )
*Repeat 3-6x. Rest 45-90 secs between complexes.
When utilised right, complexes can be used to do a wide variety of goals all you have got to do is use your imagination!
Train Hard, Rest Hard, Play hard.
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